If you’re looking for an easy way to make breakfast in the morning, you should definitely check out this pineapple mango smoothie recipe.
It’s super easy to make with just a few ingredients. You will have a delicious meal within just a few minutes.
I love to start my mornings off with a smoothie. All the flavors really wake up my taste buds and all my other senses. If I’m running low on time, smoothies are great to have on the go.
I used yogurt with this recipe to provide my body with some protein first thing in the morning. If you’re not a fan of yogurt, you can substitute it with bananas instead.
If you want, you can add raw oats to your smoothie for extra fiber and a nutritious meal.
Fiber has many health benefits such as lowering cholesterol, controlling blood sugar levels and helps with maintaining a healthy weight by keeping you fuller for longer.
All of the fruits in this recipe are frozen, so next time you have some pineapples, mangos, and bananas, cut them up into small chunks, store them in a ziplock bag and place them in the freezer for next time.
Pineapple Mango Smoothie Recipe
1 cup of frozen pineapple
1 cup of frozen mango pieces
1 cup of vanilla yogurt
1/3 cup milk (add more if needed)
Ice cubes for a thicker smoothie
Add all of the above ingredients into a blender.
Blend until you have a smooth consistency.
Add more milk if the smoothie is too thick.
Add ice cubes if the smoothie is too thin.
Add raw oats for more fiber.
If you would like to turn it into a green smoothie, just add some spinach or kale. It gives the smoothie a nice green color without affecting the taste.
The Smoothie Diet
If you’re a huge fan of smoothies like me and would like to lose weight and detox your body, I recommend checking out this smoothie diet.
The Smoothie Diet was created by nutrition expert and professional health coach, Drew Sgoutas.
According to Drew, his program will help you live a healthier life and simplifies the necessary steps you need to take when you’re on this diet to achieve optimum results.
Unlike other weight loss programs out there, Drew Sgoutas has designed this 21-day diet plan to help others speed up their weight-loss process by lowering sugar consumption over time.
It’s quite challenging to stay motivated and focused on a diet but the Smoothie Diet provides all the information you need to change your life today.
Signing up to this program will give you full access to all the whole Smoothie Diet system.
You can also download all the content straight to your desktop which can be later viewed on your tablet and smartphone devices.
You will receive the Smoothie Diet main guide, smoothie schedule, shopping lists, recipe cards, daily journal, healthy eating guide and a Smoothie Diet Workout Plan.
Drew also includes different exercise regimens and workouts to cater for a variety of different people and fitness levels.
Another great point I must mention is there’s no need to wait for anything to be shipped to you since everything can be accessed online!
If you do like reading from a book physically, Drew has put together a guide which you can download and print off.
You can also repeat the program as often as you like. Doing so will help you develop positive habits that will improve your health and overall well-being.
If you’re trying to lose weight and lacking in energy and focus, I highly recommend you check out my in-depth review of the Smoothie Diet here.
Your daily caloric intake depends on how active your lifestyle is and how much weight you’re trying to lose, or if the latter is actually your goal at all.
Your workout schedule should also be considered when you should have carbs. For instance, if you have an office job and spend all day in your chair, chances are your workout happens at night.
You absolutely then need to consume carbohydrates at night to help your body recover adequately and restore glycogen stores.
Even if there are days where you skip working out, as long as you eat the recommended amount of carbs, the time of when you consume them matters little.
To put it simply, your body doesn’t really know the time, and it wouldn’t just react like, “So you’re eating late tonight, I’m going to go ahead and turn these into fat right away!”
Having a tiny amount of complex carbohydrates at night with dinner can aid you in feeling fuller without having to dread craving for a midnight snack.
How many times have you found yourself hungry only two hours after having your dinner? Probably more than once.
Losing weight and staying healthy in general is hugely about maintaining a balanced and more importantly, realistic mean and exercise plan.
The Types of Carbs to Eat for Weight Loss
Before you think of doubling your pizza consumption, you should first know the type of carbs you should be having.
The best type of carbs is complex carbs. These are good for everyday consumption and are digested slower than simple carbs and keeps you from feeling hungry longer.
If you eat a small amount at night, it will keep you nourished until breakfast. Simple carbs tend to be unhealthy, being found in processed and sugary drinks.
Generally, natural fiber-rich carbohydrates are healthy, while those processed and stripped of fiber are not. A whole, single ingredient food regardless of its carb content is perhaps a healthy option for the majority.
Having said that, we can categorize good and bad carbs, but they are never restricted within their category. In nutrition, foods are hardly black and white.
The metabolism functions in a simple way – the faster it is, the more calories you burn and the easier it is to lose weight and extra body fat.
This is why nutritionists have been working for decades towards finding new ways and new foods to boost the functioning of the metabolism and help people lose weight in a healthier, but more efficient way.
Through those years, some foods have shown to perform better than others when it comes to boosting your metabolism.
If you want to find out which ones, keep reading to find our 23 of the best foods that boost your metabolism.
Tea is one of the best beverages you can consume when you’re trying to lose weight or lead a healthy lifestyle.
It has shown to help increase your metabolism by 4% to 10%, which results in burning around 100 calories extra per day.
One of the best types of tea you can consume is oolong and green tea since they help your body use stored fat as energy, which additionally improves your fat burning abilities.
Nuts are rich in protein, specifically the pure plant-based protein which is extremely efficient in boosting your metabolism for a few hours.
Your body needs more energy to process proteins, so it wastes away more calories, which is known as the thermic effect of food, or TEF.
Foods that are high in protein have been known to maximize the TEF and boost your metabolism up to 30%.
You can add almost any type of nut in your meal: almonds, walnuts, pistachios, peanuts and since they are easy to combine, you can add them to any meal – meats, breakfasts or smoothies.
3. Black coffee
Black coffee is with reason recommended to fight off constipation.
It’s really efficient in stimulating bowel movement that helps digestion, which results in faster processing of the food, and an increased metabolic rate (around 11% faster).
Additionally, studies have shown that coffee helps burn an additional 100 calories a day and helps your body burn more fat for energy.
However, skip adding sugar or any artificial sweeteners to your coffee because they will minimize and counter the beneficial effects of it.
The high quantities of iron, zinc, and selenium are crucial to the healthy function of your thyroid glands that play a major role in regulating your metabolism.
So enriching your diet with foods like spinach that has iron, zinc, and selenium helps your thyroid gland to regulate the hormones in your body more easily, which helps improve your metabolic rate.
5. Legumes and pulses
Lentils, peas, chickpeas, beans, and peanuts all belong to the food category legumes and pulses, and they are all higher in protein to other food groups.
Protein helps boost your metabolism by increasing the number of calories it spends when it’s processing what you ate during the day.
Additionally, legumes and pulses have high quantities of iron, another important factor in boosting metabolism.
Iron regulates the healthy function of your thyroid gland, which regulates the hormones in your body which ultimately affects your metabolism.
Every single nutritionist will tell you that avocados are a blessing for your body.
The reason behind this is because it has high quantities of monounsaturated fats and antioxidants in it.
Monounsaturated fats and antioxidants can enhance your metabolism and kill free radicals that prevent it from doing its regular work.
7. Chili peppers
When it comes to your metabolism, chili peppers have one important chemical in them – capsaicin.
Capsaicin increases the amount of fat your body burns by increasing the number of calories it wastes while processing the food you consume.
Additionally, capsaicin makes you less hungry by reducing your appetite, causing you to consume fewer calories.
However, people that consume spicy food often in their life have been shown to get fewer benefits from adding chili peppers in their diet.
Eggs are one of the best things to consume when you’re on a diet because they are fat-free, low in calorie and have high levels of the protein that can boost your metabolism efficiently.
To add to their metabolic benefits, they also have fat-soluble vitamins and fatty acids, but what your body benefits most of is the choline in eggs, a compound that attacks the gene mechanism that causes your body to store fat around your liver.
Salmon is one of the healthiest types of fish out there, and its pro-metabolic abilities are not to be overseen.
We already mentioned the importance of your thyroid gland in regulating your hormones and metabolism, so if it becomes inflamed, it won’t be able to function as it should, resulting in slower metabolism and irregular nutrients balance.
But, eating salmon gives you the much needed omega-3 fatty acids that eliminate inflammation in your thyroid gland and by doing so, help your body function properly.
Amongst the thousand spices this world has to offer, there are a few that you can add to your diet to boost your metabolism and with it, your weight loss.
Some of them include ginger, ginseng, cayenne pepper, turmeric, and black pepper.
You can add them to your diet too because they help your body burn more fat for energy and boost your metabolism at the same time.
And if you’re cooking a healthy dessert, you can add cinnamon to it to achieve the same metabolism-boosting effects.
If you don’t notice your metabolism speeding up after adding different spices to your diet, you might be a non-responder, which happens in some cases.
Why? Because it’s the healthiest type of oil that has dietary fat which our bodies need to suppress hunger and speed up the dispersion of nutrients throughout your body.
Another effect of the dietary, monounsaturated fats is the boost they give to the metabolism and the role they play in burning calories.
Plus, olive oil is high in polyphenols, antioxidants that fight a variety of diseases, including cancer brain deterioration diseases and osteoporosis.
Milk, specifically full-fat milk helps “teach” your body and train it to metabolize fat easier and more efficiently.
Milk is also rich in calcium, an ingredient that helps regulate your gut function better and get rid of the bad fat instead of stocking it in your body.
Contrary to the popular belief, cheese is not a definite “no-no” in weight loss diets.
When consumed in moderate quantities it gives your body important nutrients like calcium, vitamin D and protein.
Your body uses these elements later on to maintain your muscle mass and burn more calories, which ultimately results in an increased metabolic rate and faster weight loss.
This green, sticky vegetable is an impressive metabolism boosting agent you should definitely include more in your weight loss diet.
It has high quantities of copper in it, which is responsible for oxygenating the blood in your body.
If your oxygenating process is not functioning as it’s supposed to, it can lead to slow metabolism and weight gain caused by it.
Additionally, asparagus helps in the regulation of hormones and blood sugar, maintains healthy skin, improves eyesight, and reduces inflammation.
Seeds, in general, are healthy to consume because of various reasons, one of them being their positive effect on metabolism increase.
Seeds boost your metabolism because they contain omega-3 fatty acids that , the fiber that helps your body digest food easier, the protein that gives you energy and antioxidants that cleanse your organs.
If you’re confused on exactly which seeds to choose, some of your top choices should be chia seeds, flax seeds, hemp seeds, pumpkin seeds, and sunflower seeds.
18. Whole grains
Brown rice, oatmeal, sprouted grain bread and quinoa are better known as whole grains.
Our bodies need more effort to break down whole grains than processed ones, and you can use this to boost your metabolic rate.
Whole grains are also rich in fiber that makes you feel fuller during the day, so it helps you lose weight in more than one way.
Garlic is very tasty to add in every food you cook, but it’s also healthy to eat.
When you eat garlic, it functions as a soldier in your body that controls the fats and carbs found in other foods and prevents them from doing damage or causing inflammation to your organs.
By doing so, your body is able to process food easier, burn more calories efficiently, and maintain a healthy functioning metabolism.
20. Dark chocolate
Of course, chocolate can be part of a healthy diet, don’t be surprised by that.
As long as you don’t overindulge in it, dark chocolate can boost your metabolism.
If you’re wondering how exactly, it’s because it’s made of mostly cacao, an ingredient that’s has been proven to boost the genes that stimulate your body into using fat for energy.
By melting the fat in your body, you’re losing weight efficiently and giving your metabolism the boost it needs.
21. Organic beef and dairy
As long as they are organic, beef and dairy foods can be very beneficial for your metabolism.
Unlike the hormone-infused beef and dairy we listen and talk about often, the organic versions of these have all the healthy proteins and saturated fats our body needs to get the energy for the day.
The protein in beef and dairy foods boosts your metabolism by increasing the number of calories your body spends when processing it, and the monounsaturated fats help your body eliminate free radicals and inflammation, which ultimately results in your metabolism rate to be improved.
Believe it or not, mustard can actually boost your metabolism.
Research done at England’s Oxford Polytechnic Institute has shown that eating as little as one teaspoon of mustard can boost the metabolism for the next few hours for up to 30%.
You don’t have to worry about consuming extra calories since one teaspoon of mustard has only around 5 calories.
Of course, we can’t make this list without mentioning water.
It doesn’t only help you stay hydrated during the day, but research has also proven that it helps boost your metabolism temporarily by 24-30%.
This is because the body needs more energy to heat the water to body temperature, resulting in more calories being spent to process it.
However, the metabolism boosting effects have been shown to last only around an hour or so after drinking water, so it might not do wonders for you as you might’ve expected.
Losing that extra belly fat may seem difficult and hard to reach, but sometimes, a small boost is all your body needs.
There are so many myths about weight loss that it seems impossible to know what is right and what is wrong nowadays.
However, there are quite a few things and habits all nutritionists agree that can help and boost your weight loss.
Following is a list of those 25 weight loss tips that have been confirmed over time, so keep reading to find out which things you’ve been hearing are myths, and which ones are truths.
1. Drink as much water as possible
Water does wonders for our bodies in every aspect.
It doesn’t only cleanse your body from all the harmful chemicals, but it also helps boost your metabolism and help your body to process foods faster which ultimately results in less fat being stored.
Additionally, a study has shown that drinking water half an hour before your meal helps consume fewer calories than usual, which helps weight loss drastically.
People often confuse thirst with hunger, so a glass of water might be what you wanted, not food.
2. Avoid sugars
Sugar is one of the major factors for weight gain and obesity, and by reducing the amount of sugar you consume, you not only minimize the probability of gaining weight, but you make your body healthier and stronger.
By consuming less sugar and fewer calories, your body starts feeding off the stored fat, resulting in you losing more weight.
Additionally, when your cut sugars, your insulin levels lower, which causes your kidneys to shed all the excess sodium of your body, reducing bloats and excess weight.
3. Go on a low carb diet
The whole nutrition world has been talking about carbs lately.
Thanks to the technological and medical advancements, everyone is becoming more aware of the effects of carbs and why they are bad for the body.
And unlike a few years back when everyone recommended a low-fat diet, today nutritionists recommend going on a low-carb diet instead.
Why? Because minimizing the consumption of carbs and practicing a low-carb diet has shown to help lose 2 to 3 times more weight than being on a low-fat diet.
All of them focus on different types of calorie burning and muscle building, so you can try them out and find a type of exercise that fits your lifestyle and preferences.
9. Eat foods that are rich in fiber
Fiber is one of the most effective nutrients for weight loss.
The reason for this is because fiber helps you feel fuller during the day.
When you feel full, you experience less hunger and eat less, which ultimately results in losing weight.
10. Consume supplements
Contrary to the beliefs a few years back, supplements can help your body function healthy, boost your metabolism, and improve your gut function.
There are various types of supplements you can add to your diet, including probiotics, proteins, vitamins, and omega-3 acids.
These are food supplements that don’t have harmful chemicals in them but can help you lose weight while maintaining your healthy nutritious values and aid your body to shed those extra pounds a bit easier.
11. Avoid sodas and sugary drinks
Sodas and sugary drinks are one of the worst things to consume when you’re on a diet or trying to lose weight overall.
That’s mainly because they are extremely high in sugar, and sugar is just a way to get a sudden rush of energy without getting anything nutritious in return.
Instead of drinking sodas and drinks that have tons of sugar in them, you can opt for natural teas, fruit beverages, or, the best option for any diet – water.
12. Chew slower
Not chewing your food enough and swallowing big chunks makes it difficult for your body to process, which results in you feeling bloated.
But, if you chew your food slower and to smaller pieces, you help your body break it down easier and you will give your brain the time it needs to register that you’ve had enough food.
13. Eat more proteins
Proteins help you feel more full during the day and with it, reduce your cravings. A study has shown that being on a high protein diet helps boost metabolism and reduce calorie intake by 441 calories.
Protein can be consumed through different meats and natural foods, but adding a protein supplement to your diet won’t harm you either.
You should create the foundation of your drinks with vegetables instead.
Try and limit the number of fruits you use so that you do not go over in calories.
3. Make what you need
It’s quite easy to go overboard with juicing since it’s more convenient to make several days worth at a time.
However, you should consume your juice when it’s still fresh.
Nutrients and antioxidants will be lost if it is exposed to air and light over time.
4. Substituting for a meal
It may seem like a good idea, but substituting your meals with a glass of juice will deny your body the vital nutrients it needs such as fiber, protein and healthy fats for the body to function efficiently.
A well-balanced diet is much more effective if you’re trying to lose weight.
5. Take Your Time
It is quite easy to chug down your fresh glass of green juice, instead, take your time and sip your juice slowly.
This will help keep you fuller and stops you from overeating during the day.
If you do not have the time to juice regularly, you can try out Organifi Green Juice which is packed full of ingredients which include:
matcha green tea
All you have to do is add a scoop of Organifi Green Juice to a glass of water, stir and enjoy.
The best thing about this green juice powder is its versatility to suit the many different diets. It is vegan, GMO, Gluten and Soy free!
A glass of fresh juice can boost your health and provide you with the energy you need to start the day.
Be mindful of the ingredients in premade juices which contain high amounts of sugars.
Juicing vegetables is more healthy since it contains lower fat content compared to fruit.
It is not a miracle potion and should not be substituted for meals.
When juicing, focus on using more vegetables than fruit. Studies have shown fructose in fruit juice promotes insulin resistance and heart disease.
You can use fruits with low sugar like apples to sweeten your juice.
Weight loss and dieting have become a trend today, with such a large portion of the population struggling to shed excess pounds that are slowly causing them to suffer in the health department.
We’ve seen many different strategies and food suggestions for weight loss, yet very few of these suggestions tend to have any significant scientific data to back up the claims that have been made.
Juicing is a topic that has become quite popular among people trying to lose weight.
Many people claim that juicing holds a number of benefits, but, in the end, it really depends on the type of juice that you are planning to drink.
Among the many fiber-rich juice options out there, Prune juice has recently risen to the top and became a popular topic of discussion.
In this post, we’ll dive deeper into the topic of prune juice weight loss.
We will take a look at what exactly this juice is, how it works in your body, and the potential benefits it may yield in regards to losing some of your excess weight.
We’ll also take a look at whether it is safe to opt for prune juice for weight loss, and we will consider an alternative option that may provide you with a higher dose of antioxidants, fiber, and other important nutrients.
What Is Prune Juice And Is It Healthy For You?
There is no need to go into any technicality as to what prune juice is, as the name pretty much sums it up.
It is juice that is made primarily from prunes, a fruit that has a sour taste and is known for its amazing laxatives properties.
Half a cup of prunes can deliver as much as 637mg potassium, which is equal to about 14% of the daily recommended dosage of this vital mineral.
Prunes are rich in vitamin K, with half a cup delivering about 65% of the vitamin K you should consume on a daily basis.
This fruit is also high in vitamin A. Half a cup prunes give you around 14% the daily recommended value of vitamin A.
Prunes also provide you with Riboflavin, Niacin, and vitamin B6.
This fruit can also offer you high doses of magnesium, copper, and manganese
Prunes are known to be good for the bones and may even benefit muscles within the human body.
The rich iron content in the fruit can help to reduce risks of problems related to an iron deficiency, such as fatigue, irritability, and breathing problems.
Other possible advantages that prune my offer you:
Improvements in urinary tract symptoms, such as an overactive bladder.
Assists in improving digestive function due to the high fiber content.
May possibly help to reduce the risk of developing hemorrhoids, and also prevent and treat constipation.
Prunes may also be an excellent fruit option for people with high cholesterol levels, as the fruit has been shown to reduce the buildup of cholesterol and fats within the arteries throughout the body.
The fruit may help to reduce blood pressure levels, especially among people who are struggling with high blood pressure levels.
Prunes are also known to be incredibly high in antioxidants.
These powerful antioxidants can help the body fight against free radical damage, such as that done by smoking – which may lower a person’s risk of developing conditions such as emphysema and Chronic Obstructive Pulmonary Disease.
The antioxidants may also be useful for reducing the risk of developing colon cancer.
The information above all relates to prunes directly.
When you opt for prune juice that is made from natural fruit and a juice that does not contain any additions like refined sugars and artificial flavorings, then you can get the same benefits from the juice.
You’ll still get all of those vitamins and fiber.
In fact, it is known that prune juice contains a richer concentration of certain nutrients compared to eating a prune, such as iron.
When you eat half a cup of prunes, then you get about 0.81mg worth of iron.
A half cup of prune juice, on the other hand, delivers an average dose of 3mg iron.
This is just one single example of how prune juice delivers a richer concentration of some nutrients naturally found in prunes.
Can Prune Juice Help With Weight Loss?
With prune juice becoming such a popular trend among health enthusiasts, many people are now also turning to this juice in an effort to lose some of the excess pounds that they might have accumulated.
The problem is, no scientific research has been done to specify whether prunes specifically can produce effective weight loss results.
When you look at the facts surrounding prunes, then you will notice that the juice made from this particular fruit might have some potential to help you lose weight – but it really is more complicated than this.
If you decide to start taking prune juice daily in an effort to help reduce your body weight, then don’t expect the pounds to start dropping off if you only drink prune juice and do not do anything else from your side to assist in your weight loss regimen.
Before we take a look at what you can do to ensure weight loss is possible with the help of prune juice, let’s first take a look at how prune juice may be of assistance here:
Prune juice contains the fiber content needed to help improve digestive function.
Your colon and the entire digestive system will be able to move food throughout the system faster and more effectively, and waste will be disposed of faster as well.
This may lead to a lower buildup of toxins in your organs and other bodily systems, which means your body can effectively perform their functions in order to burn fat, as well as to generate more energy.
The fiber that is found in prune juice may also help to satisfy your appetite.
When this happens, you do not have to worry about binge eating throughout the day while you are waiting for the time to arrive to have your next meal.
This means that prune juice may act as an appetite suppressant when you use it daily between your meals, especially at those times when you know you are going to start feeling hungry and won’t make it to lunch or dinner.
As you can notice, prune juice is not a magic drink that is going to burn your fat away.
Instead, it may help your body burn fat more effectively and help you eat less during the day.
With this in mind, you’ll still have to do to your part in order to achieve the goals you have set for yourself.
Diet and exercise will both play a part here.
Your diet should consist of balanced meals and not include unhealthy food options that are known to cause excess weight gain.
When you eat too much, then the effects of prune juice may be counteracted, and you won’t experience the benefits that the juice is able to offer you.
Eating a balanced meal will ensure your digestive system can effectively digest the food, absorb the essential nutrients in that food to keep your body healthy, and then ultimately dispose of the waste that is left over.
In addition to attending to your diet, look at how much you exercise as well.
No matter how healthy you eat or how much prune juice you decide to include in your daily diet, you still need to exert more calories than what you eat each day, or weight loss will not be possible.
To provide a final answer to the question: Is prune juice effective for weight loss? The answer is yes, but not alone.
You need to add this juice in limited amounts to your diet, and you may experience improvements in the results you achieve with your existing weight loss routine.
Are There Any Downsides To Prune Juice?
While prune juice is generally considered healthy, know that buying juice that contains added refined sugars or other ingredients might turn it into an unhealthy drink.
In that sense, it won’t be of use to you during your weight loss challenge.
Apart from this, understand that prunes are naturally high in sorbitol, a specific natural component of prunes that is known to cause effects similar to a laxative in the human body.
While in moderated amounts this may actually be beneficial, if you take too much prune juice, it may lead to dehydration and other potential problems.
Thus, if you do intend to try prune juice for yourself, limit the amount you have each day – maybe half a glass between breakfast and lunch, and then another half a glass between lunch and dinner.
Prune juice has been recommended for weight loss by numerous publications, yet scientific studies have not yet provided any significant results in terms of whether or not prune juice is really as effective.
When the facts about prune juice are taken into consideration, it might be a helpful aid in helping you lose some of your excess weight, but there are factors to be taken into account when you are looking to add prune juice to your daily diet.
Limiting your intake is especially important, as is ensuring that you only drink 100% natural and organic prune juice with no added refined ingredients.
An excellent alternative to prune juice that will give you all the weight loss benefits that you need, along with many health benefits as well, is the Organifi Green Juice.
A completely natural powder-based drink that is easy to make and contains a lot of antioxidants, minerals, vitamins, and other ingredients that are not only essential for effective weight management, but also for maintaining a healthy body.